CrossFit Stafford Team WOD

TEAMS OF 3 OR 4 (CAP TIME AT 25 MIN) ALL TEAM MEMBERS WORK TOGETHER TO REACH NUMBER OF REPS

• 3K ROW (TEAM MAY ONLY USE 1 ROWING MACHINE - OTHER ATHLETES ARE IN PLANK POSITION)
• 100 1-ARM KETTLE BELL SWINGS (ALL CAN WORK TOGETHER)
• 200 DOUBLE ARM ROPE SLAM (ATHLETES CAN USE ALL 3 ROPES AT SAME TIME)
• 300 JUMPING SQUATS (ALL CAN WORK TOGETHER)
• 20 STRONG MAN LIFTS W/BARREL OR ATLAS STONES (ALL CAN WORK TOGETHER)
• SLED PULL TO MAILBOX AND BACK WITH 135LBS ON THE SLED (1 SLED PER TEAM)
• 6 ROPE CLIMBS (OR SUB 10 TOWEL PULL-UPS PER ROPE CLIM (ALL CAN WORK TOGETHER)
• 800 M RUN TOGETHER (**CARRYING 1 SLEDGE HAMMER PER TEAM)

*****EVERY 3 MIN, THE COACH WILL YELL OUT 3 BURPEES...STOP WHEREVER YOU ARE AND DO EM!  IF FOLKS ARE OUT ON THE RUN, THEY JUST LUCK OUT) ***SKILL WORK:  YOUR GOAT